Fish And Broccoli Bundles Recipes

FISH IN LEMON BUTTER SAUCE WITH CAPERS & BROCCOLI

Fish in Lemon Butter Sauce with Capers & Broccoli image

Make this Fish in Lemon Butter Sauce in just 25 minutes for a flavor packed one pan meal that's going to be a fast favorite. The fish is cooked all the way in a sauce made from lemon, butter, white wine & capers - that's how you get maximum flavor.

Provided by Emmeline Kemperyd

Time 25m

Number Of Ingredients 9

Ingredients

1 Tbsp butter
½ cup white wine
⅔ cup heavy cream
¼ cup mini capers
1 lemon (juice only)
¼ tsp salt (according to taste, only if needed)
½ lb white fish filets
½ lb broccoli (cut in florets, stem peeled and chopped)
2 servings rice (optional)

Steps:

Preheat oven for 200 C/390 F.
Melt the butter in an oven safe frying pan or skillet over medium-high heat, then pour in the wine and bring to a boil. Simmer for 2 minutes.
Add cream and simmer for 2 minutes.
In a small bowl, mix the lemon juice with a few tablespoons of the cream sauce, then add to the sauce and simmer for 1 minute.
Remove the pan from the heat and add the capers. Taste test and season with salt as needed.
Place the fish filets in the bottom of the pan and place the broccoli on top. Spoon some sauce over the fish & broccoli.
Cook in the middle of the oven for 10-15 minutes. For thin plaice filets, 10 minutes is enough, for thicker fish filets like cod 15 minutes might be needed.
Serve on its own, or with a side of rice.

Nutrition Facts : Calories 425 kcal, Carbohydrate 15 g, Protein 6 g, Fat 36 g, SaturatedFat 22 g, Cholesterol 124 mg, Sodium 1017 mg, Fiber 4 g, Sugar 3 g, TransFat 1 g, ServingSize 1 serving

ASPARAGUS FISH BUNDLES

Asparagus Fish Bundles image

Low-fat food can look just as appealing as heavy entrees. Wrapped around asparagus bundles, these mouthwatering fish fillets are an ideal example. The basil-thyme sauce is an exceptional touch to the lovely dinner.-Jane Shapton, Irvine, California

Provided by Taste of Home

Categories Dinner

Time 55m

Yield 4 servings.

Number Of Ingredients 12

Ingredients

4 orange roughy fillets (6 ounces each)
20 fresh asparagus spears, trimmed
1/2 teaspoon salt
1/4 teaspoon pepper
2 green onions, chopped
SAUCE:
2/3 cup white wine or reduced-sodium chicken broth
2 tablespoons lemon juice
2 teaspoons cornstarch
1 teaspoon minced fresh basil or 1/4 teaspoon dried basil
1 teaspoon minced fresh thyme or 1/4 teaspoon dried thyme
1/8 teaspoon pepper

Steps:

Wrap each fillet around five asparagus spears; secure with toothpicks. Place in a 13-in. x 9-in. baking dish coated with cooking spray. Sprinkle with salt and pepper. , Cover and bake at 350° for 15 minutes. Uncover; sprinkle with onions. Bake, uncovered, 12-15 minutes longer or until fish flakes easily with a fork and asparagus is crisp-tender., Meanwhile, in a small saucepan, combine the sauce ingredients until blended. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Discard toothpicks from bundles; serve with sauce.

Nutrition Facts : Calories 190 calories, Fat 1g fat (0 saturated fat), Cholesterol 102mg cholesterol, Sodium 429mg sodium, Carbohydrate 7g carbohydrate (2g sugars, Fiber 2g fiber), Protein 30g protein. Diabetic Exchanges

BROCCOLI FISH BAKE

Broccoli Fish Bake image

Make and share this Broccoli Fish Bake recipe from Food.com.

Provided by BrendaM

Categories Vegetable

Time 25m

Yield 4 serving(s)

Number Of Ingredients 8

Ingredients

1 (10 ounce) package frozen broccoli stems or 1 lb fresh broccoli, cut into spears,cooked and drained
1 lb firm white fish fillet, fresh or thawed frozen (cod, haddock or halibut)
1 can campbells healthy request cream of broccoli soup or 1 can cream of celery soup
1/3 cup skim milk
1/4 cup shredded cheese
2 tablespoons dry breadcrumbs
1 teaspoon margarine, melted
1/8 teaspoon paprika

Steps:

Preheat oven to 450 degrees.
In 2 quart shallow baking dish, arrange broccoli.
Top with fish.
In small bowl mix soup and milk and pour over fish.
Sprinkle cheese over soup mixture.
Mix bread crumbs, margarine and paprika and sprinkle over cheese.
Bake for 20 minutes or until fish flakes easily when tested with fork.